Cauliflower Pizza

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Crust out of the oven

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finished product

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before it went under the broiler

I tried this recipe for the first time last year and have to say it’s really delicious. I absolutely love it.  Now you can find cauliflower crumbles in a bag at the supermarket. Green Giant makes it and often times it can be found in the local farm markets already crumbled! This is a total game changer, you’ll still have to make sure the cauliflower is dry and that is a little time-consuming but worth the effort! The single most important thing about this recipe is getting the moisture out of the cauliflower  (see directions below)   It is so worth the effort. It is low in carbs, high in protein and really delicious. I think the crust alone would be great but with the sauce and cheese it really was like eating pizza but guilt free. I don’t really do the “diet” food thing but every once in a while something grabs my attention like this recipe and it is really good. This is supposed to serve 6 but I ate 1/2 the pizza myself for dinner!!!

Thanks to Joy Bauer for this wonderful recipe.

*apparently it’s 155 calories per serving –6 servings

Original recipe from


For the crust:

1 head cauliflower, coarsely chopped or a package of cauliflower crumbles

3/4 cup shredded part-skim mozzarella

3/4 cup grated parmesan

4 egg whites, beaten

1/2 teaspoon garlic powder

1 Tablespoon Italian Seasonings (available in most supermarkets in the spice section)

Kosher Salt to Taste

Freshly Ground Black Pepper , to taste


this is what I did but you can use any vegetable toppings you like ( peppers, onions, mushrooms, spinach etc.)

app. 1/2 cup of tomato sauce, I always keep my own sauce in the freezer for times like this. If you don’t have “home-made” use jarred sauce. I have a great recipe on my blog under the title “Sunday Night Red Sauce” or my Basic Tomato Sauce originally posted August, 2011 . You can make your own red sauce if you have a little extra time.

1/2 cup shredded part-skim mozzarella

1/4 cup grated parmesan cheese

sprinkle of oregano –optional

sprinkle of crushed red pepper–optional


Preheat oven to 425 degrees.

Place cauliflower florets in food processor and pulse until finely chopped with absolutely no chunks. I did it in a few batches.

Transfer chopped cauliflower to a bowl that can go in to the microwave. Cover bowl with a paper towel and microwave for 8 minutes until cooked through. Allow cauliflower to cool briefly before squeezing out as much water as possible with a cheese cloth or good paper towels. I really tried to get the water out , it makes for a crispy crust. I did it in batches and put between towels and really squeezed it out. Do not try and rush through this step because you will ruin the dough.

Mash the cauliflower and let cool for about 10 minutes.

Add the mozzarella cheese, parmesan cheese, Italian seasonings, garlic powder, egg whites, salt and pepper to the mashed cauliflower. Mix thoroughly.

Cover a large rimmed baking sheet with tin foil and spray with cooking spray (this turned out to be very important) .

Pour the cauliflower mixture on tin foil and shape into a round pizza crust. Place in oven for 15-20 minutes until golden brown and crispy.

After 20 minutes remove from oven and add sauce, cheese, any toppings you would like. I just added sauce, cheese, and some seasonings.

Place under broiler until cheese is hot and bubbly, this time will vary depending on your own oven, so keep an eye on it.

Slice and Enjoy!

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